Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
26
11
2017

11/29/17

By: admin0Sticky

Angel Oak CrossFit – CrossFit   Warm-up Warm-up (No Measure) A. TABATA: Pass Thrus, Push-up Shoulder Taps B. Roll Shoulders C. 3x: 8 Step Ups, :30 Hollow Hold, 6 Push Press Weightlifting Pause Push Jerk (1 RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 7 7 CJ (135/95) 7 BBJOs...

21
11
2017

Roadmap: Navigating the Holidays

By: admin0Sticky

Roadmap: Navigating the Holidays   Your 4-step guide to surviving the holidays and staying on track!   The holiday season is here, whether we are ready for it or not! It’s the season of relaxation and recharging our batteries, food, and spending time with our families and loved ones. You’v...

21
08
2019

Aug ’19

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up A: AOCF WU 8 (No Measure) 4 Rnds: 1:00 bike/row 30s FR KB*banded hamstring *roll shoulders Conditioning B: Metcon (No Measure) EMOM 25: 1st: 12 ring rows 2nd: 10/8 Cal Row 3rd: 10 push ups 4th: 8/6 Cal Bike 5th: Road Run

21
08
2019

Aug ’19

By: admin0

Angel Oak CrossFit – CrossFit Warm-up A: Pulling Warm-up (No Measure) A. 400m Row/ 0.8K Bike B. Lat Stretch/ Pec Roll C. TABATA: Beat Swings, Push-up Shoulder Taps, Ring Rows, Russian KBS Repeat TABATA Gymnastics B: Metcon (No Measure) EMOM10 1st: 10 C2B 2nd: 6 – 8 AB Cal/8 – 10 Ro...

21
08
2019

Aug ’19

By: admin0

Angel Oak CrossFit – Barbell Warm-up A: Warm-up (No Measure) 3:00 bike/row 2x w/ barbell: 5 RDL 5 Clean High Pulls 5 Muscle Cleans 5 Push Press 5 FSQ 5 HPC + Push Jerk 5 S Clean + Split Jerk Weightlifting A: Power Clean + Hang Power Clean (Build to 85% of PC in 10 min) Weightlifting B: Cle...

20
08
2019

Aug ’19

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up A: AOCF WU 4 (No Measure) a) 500m row/1500m bike/400m Run b) 30/20/30 Conditioning B: Metcon (No Measure) EMOM 12: 1st: 12 Reverse Lunge 2nd min: 2 D+B Gym Runs Conditioning C: Metcon (AMRAP – Rounds and Reps) 12 min Circuit: 10 W...

20
08
2019

Aug ’19

By: admin0

Angel Oak CrossFit – CrossFit Warm-up A: Snatch Warm-up (No Measure) A. 1 Road Run + 10 Toe Touches B. Banded Shoulder Opener C. 2X: 10 passthroughs, 10 OHS, 10 Snatch Grip Turnovers, 10 Snatch Grip DL, 10 Muscle Snatch D. Snatch WU B: Snatch + OHS (8 x 1, add ea time) NO MISSES *make smart we...